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The common known fact about this is that to gain muscle, you have to gain some fat—the bulk up before you cut down debate. Annually, with proper training and nutrition, people can see a muscle increase of about 10 to 15 pounds.
If a person wants to lose about a pound of week, that would need a deficit of about 500 calories per day (3500 calories = 1 pound) above and beyond their TDEE.
The main thing to note is that the calorie surplus to gain muscle is very, very small when compared to the calorie deficit required to lose fat. Calculating your goal body mass, cut and fit meals according to the calorie requirements and make a chart of how much to eat.
To build muscle while losing fat, you’ll need to incorporate workouts that will induce muscle growth. When you are on a low-calorie diet, paying attention to the quality of foods you eat is extremely important (think quality in place of quantity). High intensity training is really you should be doing if you want to lose fat and gain muscle at the same time.
As your training experience increases and your workouts progress, you may potentially see a decrease in the amount of muscle gains.


With proper dieting, you can lose up to 1 – 2 lbs of fat per week, you should never feel starved, and you still have plenty of energy for your daily commitment to fitness. Check out the 21 Day Sugar Detox, Zone Diet or theВ Paleo Plan – both great options for all levels to plug into and have success with weight loss and muscle growth. Focus on heavy (4-6 or 5-8 rep range), compound movements like the squat, dead lift, bench press, and military press while training with a moderate workout volume (9-12 heavy sets workout).
All foods are comprised of 3 macro-nutrients: Fat (9 calories per gram), Protein (4 calories per gram) and Carbohydrates (4 calories per gram).
Along with a protein powder, consider also including BCAA‘s pre and post training, either adding into your post-workout smoothie or between meals on training days. Therefore, a 20 to 30 minute HIIT session turns out to be one of the best bodybuilding workouts for mass too!
Who believes in healthy living and loves sharing tips online about health, fitness, nutrition and muscle-building. You tend to lose weight when you create a deficit either through diet, exercise or a my preferred method which isВ a combination of both methods.
These compound movements are irreplaceable and should be foundation for any strength program, period.


HeВ occasionallyВ blogs aboutВ best muscle builder supplements and shares info about how to use supplements properly.В You can connect to him on Twitter. But, as convenient as supplements might be, they should not be a replacement for real, whole foods. For gaining muscle and losing fat, you really just need to eat at your maintenance or maybe 100 calorie above your maintenance and make sure you are taking in enough protein. Of course you need to lift very heavy in the gym (go to failure in every set), then you will definitely see muscle gain and fat loss.
It will be slower than if you are at a 500 calorie surplus, but when you gain muscle fast, you might gain a bit of fat nothing to worry about though.



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